New and Improved: MEN: July Fourth Challenge! Check in Here!

Check out the July Fourth Challenge or J4C for Men Only. Members will post ideas...info on how to get back into shape, but mostly, we will motivate each other on how to burn FAT.

The July Fourth Challenge is on the honor system. It is your responsibility to accurately track your weight each day/each Wednesday.

Post your weight every Wednesday morning. Also, post any tips you may have or articles as well as interact with other J4C'ers.

If you miss 3 consecutive weigh-ins you forfeit the benefits of this challenge.

Results: http://www.editgrid.com/user/afc_challenge/AF C_Challenge_Tracker

NOTES:

 The J4C is a continuation of the AFC and is open to current and other worthy participants. It is a great bunch of men dedicated to burning FAT. In fact, collectively AFC'ers burned 277.5 pounds of FAT or BURNED 971,250 Calories. Please join us, we're getting it done!

Want an easy way to determine your BMR? check out Phord's BMR page

 

2413 cal consumed

21.2% fat (61g)

37.1% Protein (240g)

41.7% carbs (270g)

2,532 mg sodium

652 mg cholesterol

41g g

 

ok help me out here. How does the deficit work.

I consumed 2,413 cal my burn meter says i will burn 3,620 cal so

do i subtract 3,620 (burn meter) from 2,413 (cal consumed) = negative 1,207

or

do i eat 4,620 cal and subtract 3,620(burn meter)= 1,000

or

consume 2,413 and just subtract the work out burned 984 =1,429 (984 then becomes my deficit.

This has boggled my mind sicne day one and not mater haw many time i read an explanation i still don't get it.

I am not on a diet, I am changing my life style.

 

Cardio 984 cal burned

Abner,

You subtract burned from consumed.  When you add your meals using the food log all your consumed calories are added up.  The burn meter runs based on your physical profile and activity level.  When you add activities using the activity log the calories burned with that activity are added automatically to your burn meter.  You should be able to simply subrtact A from B without adding anything further. The problem I have is getting the right count of calories for the actual food I am eating. 

Hope this helps.

 Keep up the good work with all the workouts.  I cannot find the time to get in a daily work out.  How long do you take for your workouts?  Tonight 30 min of cardio only got me 350 additional calories. 

wiliwigi

Webmd has evaluated diet programs. Here is the link for Zone diet. there are others check them out. http://www.webmd.com/diet/zone-what-it-is?pag e=4

Work out tips: Do your workout early, first thing in the morning. 30 minutes a day consistently. 5 minute warm up with resistance training/body weight exercises...20 minutes of cardio, be sure the heart rate where it needs to be, then 5 minutes of stretching, cool down. You will have more energy, your metabolism will be higher and you would have gotten it out of the way first thing. Usually I find, as the day goes by I found more and more excuses not to find time for my work out, early and consistent are the operative words here.

Can't do it in the mornings, then walk more. Take the long way. Walk instead of drive whenever you can. Walk to lunch, walk when talking on the phone, use dumbbells at work. Take the stairs. Do exercise at work. Move your body more.

Another idea is ankle weights. 2.5 pounds per foot. Wear these all day long. Or after work and on weekends. OR Get all your exercise in at one time on the weekends, go for a long 3 hour walk with the dog or kids. Spend time outside. They even have weight vests you can wear, wear this on your walk. I saw them at Sports Authority.

Farmers walk. Walk around the house with holding 45 pound dumbbells in your hands by your side. Or a 45 pound bag of sand lumped over your shoulder. Come up with ways to move your body more, and add a little stress to the movement by adding weight. Body weight training: Drop and give yourself 10 push ups or squats in the elavator, in your office, it will take you 30 seconds max. Do body weight exercises anywhere and at anytime...10 sets of 15 a day, why not?

"I don't have time" is the poorest excuse in the world for not exercising. Now here is an excuse: I've been in a wheel chair all week, I just got out of the E-room, b/c I got hit by a beer truck on Saturday night after dropping my granny off at bingo, boy we need a light at that intersection. The bottom line: Good eating plan, like the zone diet, calorie deficit dieting is the best way to lose fat in my opinion. with exercising, you'll get a major boost in your results.

Life is a combination of choices we make. It's either important enough to find time to exercise or you choose not to do it, consciously or not.

No more excuses.

Check-in: 192.5 (up 2.5)

 

My story: 

Diet:

I lost 35 lbs or so in the fall of 2006 using The Hacker's Diet and CC/FitDay.  It was a lifestyle change to some extent, but then I plateaued without changing anything in January 2007.   In 2007 I lost 10 measly lbs.  Decided I might be slightly anorexic last month at 1200cals/day, so I started eating more calories.

Bought a new wardrobe in March and September 2007. My waist was 40" in 2006.  Now it's 34".  I'm aiming for 30", but I'll be happy with 32.

Exercise: 

I started running in January 2007 on the Couch to 5k plan.  I reached 3k in July and stayed there.  I started abs and weights in September and increased my run to 5k. So three days per week, I do 20 minutes of abs, 30 minutes of weights/strength, and 35 minutes of cardio (running).  This burns an extra 3000 calories per week, and may have contributed to my plateau (reduced burn b/c of reduced BMR?).

Health: 

I have genetically high cholesterol.  It's down to 215 (from 235).  I have a slightly too-high bad cholesterol level (relative to good).  My resting heart rate since I started running is down from 65 to 50.  Body fat: 21%.

Goals: 

I want to lose another 25-30 lbs.  I'm up to 192.5 since joining the thread (see above: eating more calories) but it's on the way back down from the annual Holiday Spike (only 6lbs this year!). 

I doubt 32.5 lbs is attainable for me in 12 weeks. I do need to get really serious and figure out my metabolism.  Hopefully I'll see you all in three months at 170.  I'll have to buy another new wardrobe.

 

Hey Stinky Steve:

... I started at 310 I went down to 230. ...

I want to get down to 220, but not sure I can. ... I have had my body fat checked a couple of times, last time was 16% so I am happy with that being 44 and when I started I had body fat of 33%.

If you lose 10 more lbs, you'll be down to 12% body fat.  Holy cow!  I don't think you can lose 30 lbs before April 1.  That'll put you at 3% body fat -- not healthy!  Good thing your goal is really 220. http://lowcarbdiets.about.com/library/blbodyf atcharts.htm  This has me thinking.  If I'm at 20% at 190, then I have only 38 lbs of fat.  I can't safely lose 30 lbs of fat.  I can only safely lose about 27 lbs (of FAT), bringing me to 163.  Ok.  That's my new goal.  :-)

I consumed 2,413 cal my burn meter says i will burn 3,620 cal so

do i subtract 3,620 (burn meter)�from 2,413 (cal consumed)�= negative 1,207

wiliwigi thank you very much, I don't know why i could not get this simple concept.

when it comes to food prepared at home it is hard to find the correct information. The only thing we can do is get the best match and hope for the best. since we are both losing ( Funny how losing is good) then it seems were guessing right.

 

Thanks again

Want to know more about what you're putting into your piehole?

Abner: Check this site out buddie: it will knock your nutrient seeking socks off: http://www.nutritiondata.com/facts-C00001-01c 21m1.html

Be sure to scroll down beyond the nifty charts..alot more info...ND goes FAR FAR beyond CC in nutrional info...don't you agree. Also, check out the other screens as well. This site is sweet. CC needs to take a look at this site.

Look forward to the results tomorrow. I've been working hard, and plan to be at 200 tomorrow, 3 pound drop boys.

Are you OBESE? At 5" 10' 209 pounds I was considered obese by the US government! You'll be surprised what the US government thinks of you --  Go to this site to figure out your BMI or your Body Mass Index: http://www.nhlbisupport.com/bmi/bmicalc.htm

Sorry folks I was out of town on Christmas Vacation for a couple of weeks.   Here is my current update:

AFC Start 246.5

Last weigh-in 244.5

Current Weight - 242

Total AFC Weight Loss - 4.5 lbs

I was obese (BMI 30) when I started CC.

Today's weigh in:

AFC start - 220 pounds
Last week - 207 pounds
Today - 203 pounds (202.5)
AFC total - 17 pounds
Last week - 4 pounds

I am on track to meet the challenge.

Last week-302

This week-298

Lost- 4 lbs

 

OK holidays are over starting today...current weight 240 up from 230 ugh, but it should come off fast. Been working out everyday yesterday rode bike for an hour. Today ran for 30 mins. at 5 mph  then did circuit training for 30 mins.

Edit saw post above for me.

Yea, I know, my body fat is low. Yea I don't think I will be able to get down too far. I know I have a lot of muscle, I used to lift a lot when I was younger and kept a lot of the bulk. I just want to trim down the belly area just a little. I am in 34 pants, would like to get to 32, but we will see how that goes. I did gain a little over the holidays, but still no issues fitting into my pants, probably because I still worked out a lot.

Good Luck to all and keep it up...

Stinky... 

 

281 this morning down from 285 last week and the week before.

200 BMI: 28.7

I promised 200 and I delivered. I've been losing 1/2 pound of fat every three days, and this progression is continuing. Next week I'll be in the 190's. 

Way to go to all you big losers, Alpman, JMM, Strike and Roka. Some of you guys are animals...We have a race going on it seems. I appreciate you all being in this forum. I really do! I like being in the back of the pack, you give me a target to shoot for, I hear the rocky theme, hear it?

I will be more consistent with my exercise just like my eating plan. Calorie deficit works. I'm noticing I'm eating better, have less cravings especially at night but I have more energy, sleeping better, and I've gotten taller and better looking too. I'm in the zone. I plan to step up the intensity a little more in the next few weeks.

 

 

Last week 230

This week 229 I pound down 29 to go.

Hi guys, haven't been around much the last week to post. However, started at 195 on Dec. 30 and weighed in at 190 today. (I highly doubt that's all fat, but at least the numbers are headed in the right direction).

 Haven't really been ramping the activity up yet, but have been working on getting the diet dialed in first. I've been aiming for a "zone-ish" ratio of fat/protein/carbs and a minimum of 30 grams of dietary fiber a day.

 Also have stopped "liquid calories" (i.e. no calories in drinks).  Currently averaging around 1600 calories a day.

 More later...

Current: 200

Last: 202

AFC Start: 206

AFC Total: 6 lbs

To AFC Goal: 24 lbs

Was 8 days past goal for 200, which is total loss of 21.5 in 10 weeks since starting on CC.  Held steady through holidays with a little overall loss, but hopefully now back on track for 2- 2.5 lbs a week for the next few months.

Started Running this week and have set goal of running a 5K race March 2nd and 10K April 20th (1 week before vacation in Hawaii!!!) to help keep focused on goals.   The 10K may be pushing things but no other 5K's in Mar/Apr.

I have never run before really (Ex football player mentality that anything over 100 yds was a waste of effort), but seems like the motivation I need and after the 5K/10 K races will work towards a Bi-athalon in June and a couple Tri-athalon's in Jul/Aug. 

rk1: check out the Couch to 5k plan here and here.

Original Post by phord:

rk1: check out the Couch to 5k plan here and here.

Phord,

Thanks looks good and is along what i have been doing and thinking as a plan, although not as set.  I guess I was more distance oriented instead of timed.

Day 1:

About 40 min mix of Jog and walk for 2.5 miles on a 1.25 mi course to a beach park (Lake Erie so a little chilly) as thought a run to the lake would be better suited then running in circles around the block.

Jogged  .5 mi approx.

walked  .5 mi  approx

Jogged  .25 mi approx

Rest/Stretch at Park about 5 min  (Way back was a little harder uphill and into the wind so more walking than jogging.

Jogged approx .25 mi

Walked approx .25 mi

Jogged approx .25 mi

Walked approx .25 mi

Jogged approx .25 mi

Total jog - 1.25 mi  walk -  1 mi (40 min)

 

Day 2 (2 days rest between)

Same course did in 36 min instead of 40 and made the whole run the 1.25 miles to beach (Although slower pace trying to focus on sustained pace).

Jogged 1.25 miles

rest / stretch a few minutes

walked .25 miles

jogged .25 miles

walked .5 miles

jogged .25 miles

Total Jog - 1.75  Walk - .75  (36 min)

Legs feel a lot better today "the day after" compared to Sunday after 1st run and was happy to make twice the non-stop distance, but after reading your link probably pushing too fast as most do and may back it down (maybe jump into week 3 of the program). 

Thanks

Robert

 

 

AFC Start 250

Current Weight - 246

Total AFC Weight Loss - 4 lbs